Friday, January 27th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Work up to workout weight on power clean

Conditioning

As many rounds as possible in 20 minutes of:

10 Kettlebell Swings (55#/35#)
10 Box Jump Up and Overs (24″/20″)
10 Burpees
200 meter run


BURN CLASSES

As many reps as possible in 24 minutes of:

2 – 4 – 6 – 8 – 10 . . . . reps of

Ball Over Shoulder (100#/70#)
Burpee to Plate
Man Maker (35#/25#)
100m weighted carry with Dumbbells

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